standing behind-the-neck presses:95x8115x10115x10 - still toast from the close-grip

underhand BB rows:135x12225x10225x10225x10

set of 10 pullups

db front raises:35x1235x1235x12

dips:3x15 with bodyweight

rope hammer curls:65x1265x1265x12

bodyweight at this point is around 235. this is going to sound dumb as hell, but i was at GNC and the dude there gave me some crazy deals on nitro-tech that ended up making it the cheapest protein in the store. i swear on my life i put 6 pounds on in the past two weeks with this stuff without a single change in my diet. i can't explain it.

all righty, now we've got the ball rolling. let's get this shit started.

good stuff, i'm thinking about doing both squats and deadlifts on the same day as well, i can't recover for either one when i do them on different days so i'm hoping the full week off will give my lower back plenty of recovery time.

good stuff, i'm thinking about doing both squats and deadlifts on the same day as well, i can't recover for either one when i do them on different days so i'm hoping the full week off will give my lower back plenty of recovery time.

i actually do a variant of each twice a week. however i've stopped actually heavy pulling every week. monday i went for heavy good mornings, and then a few triples on no-belt pulls while standing on a 5" block. i do something like that for 2-3 weeks, plus box or pause squats on squat day, and then go for a single on the lift itself one week to see where i'm at.

i actually do a variant of each twice a week. however i've stopped actually heavy pulling every week. monday i went for heavy good mornings, and then a few triples on no-belt pulls while standing on a 5" block. i do something like that for 2-3 weeks, plus box or pause squats on squat day, and then go for a single on the lift itself one week to see where i'm at.

How about those glute ham raises? do you have that piece of equipment in your gym designed for those? That's pretty damn impressive that you can do them. I find them to be one of the hardest exercises in the world.

How about those glute ham raises? do you have that piece of equipment in your gym designed for those? That's pretty damn impressive that you can do them. I find them to be one of the hardest exercises in the world.

yeah we have a unit for it. they're a bastard, but absolutely fantastic for the muscles in question. a buddy of mine, if you can believe it, does them while holding a plate against his chest. no surprises, he pulls over 600.

anyway...

MONDAY - deadlifts

regular old deadlifts: i didn't have my belt, it sucked. paused on the floor between reps.135x5225x5315x5365x3405x3455x1475x1485x1 - shitty chalk, too. i'm not sure if i'd count this rep since the bar slipped near the top and i had to put it down again. oh well

pulls off a platform:315x5315x5315x5

pause squats: rock bottom, full pause135x6225x6275x5275x5

one-leg leg presses: easy stuff345x12/12345x12/12345x12/12

sissy squats:3x12

abs: various leg raises and crunches, 12-15 reps apiece for 5 sets.

today's weight: 233.

notes: i'm not sure i'd count today as my "regular deadlift" attempts, but i will anyway and go back to the good mornings for the next two weeks.

Good to see your log on here. Any more heart issues since the last scare? I ask because it looks like you're hittin' the weights pretty hard and heavy with lots of volume.

nah, so far it's all good. i'm hitting it heavy, sure, but honestly the volume is pretty standard i think (though i might be overdoing the assistance). the way i look at it, you could always do more sets of your core lift. train the muscles by making them do what you want them to do. when i did a BB-type routine i might have four sets of my main lift, now i aim for at least 8.

notes: first off, hitting 345 felt fucking awesome. and if you're wondering about my volume, realize that after i finish my two pressing exercises, the rest time drops and i'm not really going to failure and grinding out reps. at that point a lot of what i do is either getting blood into the muscles or "prehab" type work. so it makes my necessary recovery time go down as opposed to if i was killing myself on every set.

and as for why i do so much on my main lift, practice makes perfect, y'know? and here's a picture. a really stupid looking picture. hahaha epic tough-guy skullcap, did you forget your tap-out shirt??

then do exercises to HELP your pull..don't max on a pull for about amonth and do one day of heavy rack pulls, do another day of heavy good mornings..and then do alot of box squats on your squatting days and your numbers will fly. Anything less than 600 now just isn't working when last summer 550 seemed impossible. Plug away at the FREE WEIGHT HEAVY SHIT that helps your pulling. Box squats benefit more than just your squats. No amount of leg curls or bodyweight hypers is going to get you there. If you want to make fast progress...you MUST get bands. CHains are nice but bands are GOLDEN!

then do exercises to HELP your pull..don't max on a pull for about amonth and do one day of heavy rack pulls, do another day of heavy good mornings..and then do alot of box squats on your squatting days and your numbers will fly. Anything less than 600 now just isn't working when last summer 550 seemed impossible. Plug away at the FREE WEIGHT HEAVY SHIT that helps your pulling. Box squats benefit more than just your squats. No amount of leg curls or bodyweight hypers is going to get you there. If you want to make fast progress...you MUST get bands. CHains are nice but bands are GOLDEN!

haha, so far that's what i started doing! i don't do much on the rack pulls, but i'm using GM's as my main lift on pull days for 2-3 weeks between checking out where my deadlift is, and definitely on the box squats. i'll be on those tomorrow.

you really think the bands will help? that strikes me as odd since i'm not lifting in a suit and my lockout is all right. might piss around with them for speed work though

haha, so far that's what i started doing! i don't do much on the rack pulls, but i'm using GM's as my main lift on pull days for 2-3 weeks between checking out where my deadlift is, and definitely on the box squats. i'll be on those tomorrow.

you really think the bands will help? that strikes me as odd since i'm not lifting in a suit and my lockout is all right. might piss around with them for speed work though

haha they have no bearing suit or not... they build speed and explosive strength. The bands don't care what you're wearing..the resistance is all the same.

there's an ADAU single-lift meet in my hometown on Feb 23rd and I might hit that just for the heck of it (i.e. not really train to peak for it). at the end of march there's another full ADAU meet and i think i might go for that one. i'll have to start training to peak next week though, my left pec feels a little strained.

there's an ADAU single-lift meet in my hometown on Feb 23rd and I might hit that just for the heck of it (i.e. not really train to peak for it). at the end of march there's another full ADAU meet and i think i might go for that one. i'll have to start training to peak next week though, my left pec feels a little strained.

What's ADAU? There are so many PL feds, I can't keep them straight. I'm competing Feb 23 too!